Blueberries
Polyphenols may improve insulin sensitivity; fiber keeps the load modest.
FatTonic Facts
Blueberries · per serving 1 cup (150g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 9 | −19.8 |
| Sugar (g) | 15 | −12.0 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | no published test found | |
| Carbs (g) | 21 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 171711 (Blueberries, raw), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 26 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 tests only wild blueberries (no. 965, bread-referenced); FatTonic's record is raw blueberries. The score still uses 53, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 150 g): carbs 14.5, sugar 10, fiber 2.4, protein 0.7, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 9 set it, −19.8 points. Source: USDA FoodData Central, FDC 171711.
The fiber slows digestion and blunts the insulin response. Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Blueberries scores 75, rated Good. It scores higher than 52% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does blueberries spike insulin?
Glycemic load 9 for 1 cup (150g); FatTonic Score 75/100 — it supports fat-burning.
Is blueberries good for fat loss?
Good (75/100): blueberries supports fat-burning.